lantar fasciitis is inflammation of the sole of the foot. Located just under the skin is a layer of tough tissue called fascia. The fascia in the arch of the foot is exposed to all of the wear and tear that the foot experiences. It often starts very gradually, with mild pain that may be felt along the inside of the heel bone and in the arch of the foot. Pain from the inflamed fascia is often felt with the first few steps in the morning, after sitting for a period of time, or after (rather than during) exercising. Sometimes when the plantar fasciitis becomes a chronic condition, a calcium deposit in the area where the plantar fascia is attached to the heel bone may form (often referred to as a heel spur).
Plantar fasciitis rarely requires surgery. For nearly 95% of patients with plantar fasciitis, pain is relieved with exercise and stretching.
First your healthcare provider must rule out other conditions that may be causing your pain. Once the diagnosis of plantar fasciitis has been made, the course of treatment usually requires rest in the initial phase to decrease the inflammation. Stretching for 10 minutes 3 or 4 times a day may bring relief of your symptoms. Sometimes, your doctor may order a non-steroidal anti-inflammatory medication. When pain persists an orthotic (shoe inserts used for support) may help improve your pain.
Plantar Fascia Stretch
We suggest you to perform the following exercises at least 3 or 4 times each day:
With your shoes on, stand with the ball of the foot on the stair. Reach for the stair below with your heel until a stretch is felt in the arch of your foot and calf. Hold for 1 minute. Repeat 3 times.
Loop the towel around the ball of the foot and pull the foot toward your body and hold for at least 30 seconds. Repeat at least 3 times.
Standing Calf Stretch
Facing the wall, place your hands at eye level on the wall. Keep the injured leg back and lean towards the wall until a stretch is felt in the back of the calf. Hold for 1 minute and repeat 3 times.
- Stretch before and just after getting out of bed each morning.
- Stretch before and after any exercise.
- Stretch at least 3 or 4 times EVERYDAY.
- Avoid going barefoot.